Monthly Archives: November 2011

Acorn Squash Salad

This is my first time using acorn squash. I saw it at the farmer’s market the other day and it looked so pretty I decided I had to try it. The taste is pretty similar to butternut squash but I find that acorn squash is not as sweet in flavour. The best part is you can eat the skin, flesh, and seeds so there is no waste.

So for my first Acorn Squash experiment I give you…Acorn Squash Salad.

First, slice up your squash and seperate the seeds. Set the seeds aside.

Toss the slices in olive oil, balsamic vinegar, salt, and blackpepper, and arrange them on a baking sheet. Add 5-6 cloves of garlic(with their skins still on) to the squash as well and bake for 30 minutes in a 350 degree oven.

Sprinkle the seeds with some salt and put them in the oven with the squash. Bake until they are golden brown.

Seperate about a handful of seeds from a pomegranate and set aside.

Aren’t they pretty? And they’re full of antioxidants.

Once your squash is done cooking, take the garlic cloves and remove their skins. Now you can make your dressing: 5-6 cloves of roasted garlic, juice of 1 lemon, 1 tsp of dried thyme, 1 tsp of dried rosemary, 1/4 cup of canola oil, 1/4 cup of olive oil. Blend in a food processor until smooth and creamy.

Assemble your ingredients over a bed of lettuce, cucumber, and red onion. Drizzle on the dressing and your ready to eat!

While you’re eating your squash, you can feel good knowing that you are getting a ton of fiber, magnesium and a substantial amount of potassium!

Jamaican Veggie Patties

I have been trying to make this recipe for a while now but it always seemed too difficult for me to pull off since I’m not particularly the best at making dough, but I finally worked up enough courage yesterday and I’m telling you it’s worth it. The dough is so tender and flaky, and it works perfectly with the mildly spicy filling.

What I love is that this recipe is completely vegetarian, there is absolutely no dairy in the dough or the filling, and although coconut oil contains saturated fat it’s actually really healthy for you. You can check out more about the health benefits of Coconut oil here.

Another thing I love about these patties is…….the color! It’s like eating pockets of sunshine!

Below are some pics of my trial-run of the veggies patties but you can check-out the full recipe here.

Preparing the filling. I forgot to add the corn, but it still tasted really good.

I left my dough in the fridge too long it ended up being rock solid. Lets just say it took me a really long time to roll it out like this. Also, I didn’t have whole wheat pastry flour, I only had regular whole wheat flour so that might have contributed to the stiffness of the dough.

I used an old tomato can to cut out the rounds.

As you can see mine don’t look as pretty as 101cookbook’s but you get the idea.

Right out of the oven!

And of course I ate them with my favourite Sriracha Chili sauce!

I had a lot of filling left over so we made a giant one with some left-over bread dough. It turned out pretty good!


Alfredo Gets a Little Less Naughty

Alfredo Gets a Little Less Naughty.

Spicy Black Bean Soup

This soup is like a party of flavours in your mouth. My favourite part about this recipe is the smoked paprika. Smoked paprika has a deep flavour which sort of tastes like bbq sauce and it works perfectly with this soup. You can use regular paprika if that’s what you have in your cupboard but I highly reccomend to get a jar of this spice to add to your pantry. You can add it to soups, stews, chili, dips, and it also tastes amazing on fish and steak.

First off, you have to prep a few ingredients…your bell peppers and your garlic.

Cut your peppers into large flat pieces and place them on a baking sheet. Then drizzle on some olive oil, add a sprinkle of salt and freshly ground black pepper.

Now for your garlic. Take a head of garlic and cut in half to expose the cloves. Drizzle with olive oil and wrap in tin foil.

Place in the oven at 350 degrees for 30-45 minutes.

Now for the rest of the ingredients…

You’ll need: 1 carrot (diced), 1 red onion (diced), 1 jalepeno (diced), 2 cans of black beans (with their liquid), 3 1/2 cups of vegetable broth, 1 1/2 tsps of smoked paprika, 1/2 tsp of chili powder, 1/2 tsp cumin, 1/2 tsp of oregano, 1 tbsp olive oil, salt and pepper to taste.

The lime, avocado, and fresh coriander will be added at the end when you serve your soup.

Heat some olive oil over medium heat and saute the onion, carrot, and jalapeno until the onion is translucent.

Add your spices and cook for 1 more minute.

Now add the roasted peppers and black beans (with their liquid). Stir to combine.

Add your vegetable broth and stir. Bring to a boil and simmer for 20 minutes.

Reserve roughly a cup of soup and puree the rest in a food processor along with your roasted garlic. Then add the puree back into the soup and stir. At this point you can add some salt and pepper to taste.

To serve, top with some chopped avocado and fresh coriander with a squeeze of lime juice!

This soup also tastes great served along side some potato cakes. My friend Irma has a recipe here

The Endive Waltz….

Is there any vegetable more elegant than endive…..?

The end.

Homemade Protein Bars

Why homemade protein bars? Well you can put your favourite ingredients in one convenient snack along with the protein powder you are already using. I make a batch almost every week and store them in my fridge, then I just grab them and go. I wake up at 4:30 AM for work everyday and I don’t always have time to  make something to eat before I go so I just take one of these and eat it with my coffee. Now, I’m sure that’s not the most beneficial way to eat them but I figure a protein packed breakfast can’t be all bad for giving you a jumpstart on the day.

Ingredients shown above: Quick oats, Max Essentials-chocolate flavoured protein powder, unsweetened shredded coconut, dark chocolate chips, pitted honey dates, Agave syrup, No-stir organic peanut butter, no-sugar-added applesauce, vanilla extract, and unsweetened chocolate almond breeze.

Mix your dry ingredients together in a large bowl: 1 cup of quick oats, 1 cup of protein powder, 1 cup unsweetened shredded coconut(or you can simply out 2 cups of quick oats if you don’t like coconut), 1/2 cup chopped roasted almonds

Note: If you want to add any dried fruit like raisins, cranberries, apricot etc. mix them in with your dry ingredients as well.

Now for your wet ingredients, mix together in a small microwaveable-safe bowl: 1/4 cup Agave Syrup (or you can us honey), 1/4 cup Apple Sauce, 1/4 cup Almond milk(you can pretty much use any type of milk;Soya milk, rice milk, cows milk etc.), 1/4 cup chopped dates(optional), 1/2 Tsp of Vanilla extract, 1/4 cup of Peanut Butter (Again, you can substitute with any kind of nut butter), and 1/2 cup of dark chocolate.

Microwave for about 45 seconds….

Stir until the mixture is relatively smooth and the chocolate has melted.

Then add your mixture to your dry ingredients and mix. Make sure there are no chunks of dry ingredients left, the mixture should sticky and clumpy.

Prepare a 9″ x 9″ baking pan by lining it with some parchment paper or aluminum foil. This will make it easier for you to remove the bars once they have cooled.

Wet your hands with some warm water and press your mixture into the pan in an even layer. The water helps keep the mix from sticking to your fingers. (please excuse my chipped nail polish….lol)

Place the pan in your fridge and allow the bars to set for about 25 minutes…

After 25 minutes….take your pan out from the fridge. Grab onto the parchment paper and lift from the pan. Then you can simply slice up your bars and eat!

I wrapped mine in some parchment paper so that they’re easy to throw in my purse or lunch bag for snacking later!

For the printable recipe click here!

Sushi night!!!!

I’ve gone way over budget with my groceries this week…but you know, I would rather spend money on good wholesome food than on anything else. It’s funny how we are more willing to spend more money on materialistic things than what we put inside our bodies, so think about that next time when you’re debating wether to buy the organic bananas versus the non-organic ones etc.

So following my over-budget grocery trip I decided to use these wonderfully wholesome ingredients to make some vegetarian sushi!

The nice thing about sushi is you can put pretty much anything you want in it as long as it’s wrapped in seaweed and dipped in soya sauce, so feel free to play around with different ingredients as you make this delicious meal.

Here are a few things I put in mine….

Cucumber, red bell pepper, avocado, sprouts, basil and fresh coriander

Slice up your veggies lengthwise so that they are easily rolled up in the seaweed(nori) wraps.

We spread the avocado on one half of the wrap to help hold veggies in place.

Then we piled on the rest of the veggies!

Here is another variation of toppings. My husband is obsessed with smoked oysters, so he mixed some with hot sauce and added them as well.

We are absolutely crazy about this hot sauce, we put it on everything! Sriracha HOT Chili Sauce.

The finished product

The sushi was so delicious that my hubby offered to do the dishes!

So give it a try, sushi isn’t as hard to make as it looks. Comment below and let me know what kind of combinations you come up with!


breakfast or dessert?

This is the perfect treat to bring to work! I first discovered this combination while watching a video for beach snacks by the “tone it up” girls on youtube. If you haven’t seen their videos you should check them out. They are super positive, fun and have great recipe ideas and health tips. I just love watching their videos. Anyway, back to the food, I wasn’t sure if I would like the combination of apples and plain yogurt, but I’m telling you it doesn’t even taste like yogurt with the cinnamon in there! It almost tastes like apples with cinnamon-whipped cream, so yummy! Well I geuss I should probably get back to work, so I will leave you with this recipe:
1/2 cup balkan style plain yogurt(which is almost like greek yogurt but not as thick)
1 apple, diced
1 Tsp of cinnamon
Just mix all together and enjoy!

Red pepper soup

It’s been really cold out lately and I’m starting to think maybe winter wasn’t such a good time to cut myself off from eating meat. Luckily, I have a few soup recipes that should keep me warm and comforted until spring.

Well, I don’t have much to say about this recipe other than the fact that it’s tasty, easy to make, and it freezes really well. So here it is, Red Pepper Soup……



2 TBSP of Olive oil

1 medium onion, diced

1 large carrot, diced

1 stick of celery, diced


4 to 5 cloves of garlic, minced

1 tbsp of tomato paste

4 to 5 red bell peppers

2 TSPS paprika

2 medium russet potatoes, diced

3 cups of vegetable stock

black pepper

2 bay leaves

a few sprigs of fresh thyme

chopped basil to garnish


1. Heat up your olive oil over medium heat in a soup pot, and add your onion, celery and carrot. Cook until they start to soften and then add a tsp of salt. Stir often, and when the carrot and celery are tender add your tomato paste and garlic.

2. Once your tomato paste has darkened add the peppers, paprika, and another 1/2 tsp of salt. Stir often and cook until the peppers are tender.

3. Add the potatoes, stock, and stir in your bay leaves and thyme.

4. Simmer for about 45 minutes until the potatoes are cooked and the vegetables are tender.

5. Ladle the soup into a food processor or blender and puree working in batches. Strain the soup through a strainer and help it through with your ladle  or a spatula.

6. Now you can return the soup to the heat and add some salt and pepper to taste. I like a lot of black pepper!

Garnish with chopped basil and serve!



Fresh – Healthy Cafe

This morning I wasn’t in the mood for cooking and I felt like something healthy, so my husband and I decided to try out a cafe in our area called ‘Fresh.’ I was really impressed with the amount of choices they had to offer;Smoothies, freshly squeezed juices, cofees & teas, sandwiches, salads, soups, and parfaits. I ordered a Veggie Extreme panini with a cup of carrot juice and my husband orderd  a Tuna Melt panini with orange juice. For a total of $18.00 CAD it’s a bit more than I am willing to spend on breakfast but overall I left the cafe feeling satisfied with our first meal of the day.

You can check out their website to learn more about their menu: